Feeling Down? Top 5 Supplements to Boost Your Mood

1. Vitamin D

Vitamin D is known as the "sunshine vitamin" because our bodies produce it when we're in the sun. But if we don’t get enough sunlight, we may become deficient in Vitamin D, which can affect our mood. Studies show that low levels of Vitamin D are linked to depression and anxiety. Taking a Vitamin D supplement can help improve your mood, especially in the winter when sunlight is limited.

Scientific Insight:
Research has found that people with low levels of Vitamin D are more likely to experience depression (Anglin et al., 2013).

Resource:
Anglin, R. E. S., Samaan, Z., Walter, S. D., & McDonald, S. D. (2013). Vitamin D deficiency and depression in adults: Systematic review and meta-analysis. The British Journal of Psychiatry, 202(2), 100-107. https://doi.org/10.1192/bjp.bp.111.106666

2. Omega-3 Fatty Acids

Omega-3 fatty acids, found in fish oil, are great for brain health. They help reduce inflammation in the brain, which can improve your mood and reduce feelings of anxiety or depression. Omega-3 supplements are especially helpful for people who don’t eat enough fatty fish, like salmon or mackerel.

Scientific Insight:
Studies suggest that Omega-3 supplements can reduce symptoms of depression and improve overall mental health (Hibbeln, 2009).

Resource:
Hibbeln, J. R. (2009). Omega-3 fatty acids: A role in reducing mood disorders, including stress and anxiety. American Journal of Clinical Nutrition, 89(6), 1861S-1866S. https://doi.org/10.3945/ajcn.2009.26736Z

3. Magnesium

Magnesium is a mineral that helps relax your muscles and calm your nerves. It also plays a key role in regulating the brain chemicals that affect mood. People who don’t get enough magnesium may feel more anxious or stressed. Taking a magnesium supplement can help you feel more relaxed and boost your mood.

Scientific Insight:
A study found that magnesium helps reduce symptoms of anxiety and improves sleep quality, which is important for mental well-being (Boyle et al., 2017).

Resource:
Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429

4. B Vitamins

B vitamins, especially B6, B12, and folate, are crucial for brain health. They help your brain produce chemicals like serotonin, which boosts your mood. A lack of B vitamins can lead to feelings of tiredness and depression. Taking a B vitamin supplement can help you feel more energized and positive.

Scientific Insight:
Research shows that low levels of B vitamins are linked to depression, and supplementing with these vitamins can improve mood and mental energy (Bottiglieri, 2016).

Resource:
Bottiglieri, T. (2016). Folate, vitamin B12, and neuropsychiatric disorders. Nutrition Reviews, 54(12), 382-390. https://doi.org/10.1111/j.1753-4887.1996.tb03993.x

5. Probiotics

Probiotics are healthy bacteria that live in your gut and help with digestion. But did you know that your gut and brain are connected? This is called the "gut-brain axis." Taking probiotic supplements can improve gut health, which has been shown to reduce stress and improve mood. A healthy gut means a happier mind!

Scientific Insight:
A study showed that probiotics can reduce symptoms of anxiety and depression by improving gut health (Messaoudi et al., 2011).

Resource:
Messaoudi, M., Lalonde, R., & Violle, N. (2011). Assessment of psychotropic-like properties of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects. The British Journal of Nutrition, 105(5), 755-764. https://doi.org/10.1017/S0007114510004319

Conclusion

Taking supplements like Vitamin D, Omega-3s, Magnesium, B Vitamins, and Probiotics can make a big difference in your mood and mental well-being. Remember, supplements can support your health, but they work best when paired with a balanced diet and healthy lifestyle. If you're feeling low, these supplements may help you feel more positive, energized, and calm.

Always talk to a healthcare provider before starting any new supplements to make sure they are right for you.

References

• Anglin, R. E. S., Samaan, Z., Walter, S. D., & McDonald, S. D. (2013). Vitamin D deficiency and depression in adults: Systematic review and meta-analysis. The British Journal of Psychiatry, 202(2), 100-107. https://doi.org/10.1192/bjp.bp.111.106666

• Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—A systematic review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429

• Bottiglieri, T. (2016). Folate, vitamin B12, and neuropsychiatric disorders. Nutrition Reviews, 54(12), 382-390. https://doi.org/10.1111/j.1753-4887.1996.tb03993.x

• Hibbeln, J. R. (2009). Omega-3 fatty acids: A role in reducing mood disorders, including stress and anxiety. American Journal of Clinical Nutrition, 89(6), 1861S-1866S. https://doi.org/10.3945/ajcn.2009.26736Z

• Messaoudi, M., Lalonde, R., & Violle, N. (2011). Assessment of psychotropic-like properties of a probiotic formulation (Lactobacillus helveticus R0052 and Bifidobacterium longum R0175) in rats and human subjects. The British Journal of Nutrition, 105(5), 755-764. https://doi.org/10.1017/S0007114510004319